10 Game Day Survival Tips for Food Intolerances

What’s a football party without snacks? If you deal with food intolerances, the Big Game day spread could leave your stomach calling for a timeout. 

Thankfully, a little planning goes a long way. We’re sharing real-world tips (from folks who really live with food intolerances and digestive drama) to help you enjoy the game, dodge digestive drama and leave without regretting your choices. 

1. Bring a Dish You Know You Can Eat

Feel free to keep it simple: Your fave gluten-free pretzels or a store-bought dip that’s dairy-free, like guac or salsa. You’ll know there’s at least one safe option and you won’t feel left out.

2. Text the Host Ahead of Time

A quick heads-up like “Hey! I have a food intolerance and can’t eat [gluten/dairy/spicy foods/all of the above], so I might bring something safe for myself. Hope that’s OK!” sets expectations without making it awkward. If you know the host well, ask what’s on the menu so you can plan ahead, by bringing gluten-free buns or lactose-free sour cream. 

3. Stick to the Simple Foods

When in doubt, choose foods with fewer ingredients. Plain meats, veggies or chips are usually safer than casseroles, homemade dips or mystery sauces. Host tip: DIY set-ups like build-your-own taco or hot dog bars are super helpful for guests with food intolerances, if the ingredients are kept separate with their own serving utensils. 

4. Choose Foods in Original Packaging 

Processed foods can be a game-changer. A quick peek at the ingredients list can tell you if anything could trigger your food intolerance(s) – and you don’t need to worry about someone forgetting to tell you their secret ingredient is the one thing you can’t eat.

5. Watch Out for Hidden Ingredients

Breading, marinades, sauces and spice blends can hide all sorts of ingredients for texture and flavor.  When you’re unsure, it’s OK to pass. If you cook from scratch, write a list of ingredients so others with food intolerances will feel comfortable, too.

6. Serve Yourself First If Possible 

Cross-contamination happens fast at parties. If you brought a safe dish, grab some early before serving utensils get shared. And if possible, ask the host to have a separate one for each dish, to reduce the risk of cross-contamination, especially if “danger” foods like dairy or gluten are in play.

7. Have Your Polite Excuse Ready

Practice a simple response, always leading with the spirit of gratitude, like: “thank you, It looks amazing, but my stomach is picky” or “I appreciate it, but I’m good for now!” No explanation needed.

8. BYOE: Bring Your Own Enzymes

Be ready for whatever’s on the buffet table, by bringing your digestive enzymes to the party. Digest Spectrum is formulated to keep you in the game, with powerful, fast-acting enzymes for major food intolerances like dairy, gluten, FODMAPs and more.* 

9. Focus on the Game, Not the Food

Missing out on the food is disappointing in the moment, but feeling the fallout after eating things your body doesn’t like can feel even worse. Focus on the other fun: the commercials, the halftime show and the game itself.

10. Plan Your Exit Strategy

If your gut starts to feel off, know where the bathroom is or have a polite reason ready to head home early. Being prepared reduces stress and lets you enjoy the party more.